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Athletes Camp WOD: April 19, 2021

Writer's picture: Optimum AthleticsOptimum Athletics

Warm Up

10 each Floor I-Y-T

2 x 1 + 2 @ 100%+


3 Rounds for Quality

45 sec Machine of Choice

20 Cossack Squats

5 Muscle Cleans, pick load

5 Strict Press, pick load

Session 1

 

Weightlifting (Week 3)

I. Every 2 - 3 mins x 6 sets: Hang Clean + Clean + Jerk

2 x 2 + 1 + 1 @ 70%

1 x 1 + 1 + 1 @ 75%

1 x 1 + 1 + 1 @ 75 - 80%

1 x 1 + 1 + 1 @ 82%

1 x 1 + 1 + 1 @ 85%


Cleans are to be done as singles.

% based on 1 RM Hang Clean & Jerk


II. Every 2 - 3 mins x 4 sets: Hang Clean Pull + Low Hang Clean Pull

2 x 1 + 2 @ 100%

2 x 1 + 2 @ 100%+


% based on 1 RM Clean


 

WOD

AMRAP 5

10 / 7 cal Bike

Alternative 10 Box Jump Overs

3 - 6 - 9 - 12 - ... Toes to Bar

Alternative V Ups


Rest 1:30 minutes


AMRAP 5

10 / 7 cal Row

Alternative Sumo Deadlift High Pulls

3 - 6 - 9 - 12 - ... Lateral Burpee over Object


55 / 75 lbs


Rest 1:30 minutes


AMRAP 5

10 / 7 cal Bike

Alternative 10 Box Jump Overs

3 - 6 - 9 - 12 - ... DBs Devil Press


RX 35 / 50 lbs

Scaled 25 / 35 lbs

Session 2

(Optional)

 

Rowing Conditioning

Each for time:

6 x 1000m

Rest 1:15 between sets


Note: This test is mental and physical grind and will give us a lot of information on where your paces fall off so be sure to record all monitor information (SPM, paces, total time).

 

Accessory Work

3 Rounds for Quality

8 Tempo Strict Press

Max rep Parallette Push-ups

Alternative Dumbbell Push Ups


Athlete chooses load

3130 Tempo:

3 - Take 3 seconds to press the barbell overhead (concentric phase)

1 - (first pause phase)

3 - Take 3 seconds to lower the barbell to your chest (eccentric phase)

0 - Do not rest before starting the next repitition (second pause phase)

 

Cool Down

30 seconds Deep Forward Lunge (Push Hips forward) L

30 seconds Pigeon Pose (L)

30 seconds Deep Forward Lunge (Push Hips forward) R

30 seconds Pigeon Pose R

1 minute Puppy dog pose

30 seconds puppy dog pose right (bring both arms to the right side)

30 seconds puppy dog pose left (bring both arms to the right side)

30 seconds Thread the Needle L

30 seconds Thread the Needle R


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